Perfect for Those on a Diet, Here’s a Healthy and Delicious Kolak Snack Recipe

Kapanlagi.com - Kolak, the sweet dish that becomes a favorite during Ramadan, always manages to captivate many hearts. Its appetizing taste and ability to restore energy after a day of fasting make it an irreplaceable snack choice. However, many hesitate to enjoy it due to its high coconut milk and sugar content, which can potentially increase calories and blood sugar levels. Moreover, the habit of eating indiscriminately, such as consuming fried foods and fast food, can worsen this condition.

But don't worry! There’s a solution to enjoy kolak without guilt. You can make and consume a healthier version of kolak, which can even be a diet option during this holy month. The secret to the deliciousness of healthy kolak lies in replacing coconut milk with more nutritious ingredients. This way, you can still enjoy the authentic taste of kolak without worrying about negative health impacts.

So, ready to try this delicious healthy kolak? Let’s check out more information summarized by KapanLagi.com from various sources, and enjoy Ramadan in a healthier way!

1. Healthy Kolak Without Coconut Milk

Ingredients:

• 2-3 ripe bananas, sliced diagonally
• 100 grams of sweet potato, diced
• 50 grams of kolang-kaling, washed
• 1 piece of palm sugar, finely grated
• 1 pandan leaf, tied in a knot
• ½ tsp salt
• 500 ml almond milk or other plant-based milk

How to Make:

• Boil water and pandan leaf until boiling, then add palm sugar and stir until dissolved.
• Add sweet potato and kolang-kaling, cook until the sweet potato is tender.
• Add the ripe bananas and salt, stir gently to avoid breaking them.
• Once all the ingredients are cooked, gradually pour in the almond milk, then stir until well combined.
• Serve warm or cold according to your preference.

This kolak remains rich in flavor but is lower in fat and calories, making it suitable for those on a diet or wanting to maintain a healthy eating pattern during Ramadan.

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3. Almond Pumpkin Stew

The ingredients needed to make this almond pumpkin stew are:

• 450 grams of yellow pumpkin, cut into pieces
• 200 grams of kolang kaling, washed clean
• 100 ml of water
• 200 grams of palm sugar
• 2 pandan leaves
• Cinnamon powder to taste
• ½ teaspoon of salt
• 500 ml of almond milk

The method of making it is quite simple:

• First, put the water, palm sugar, and pandan leaves into a pot. Cook until the palm sugar dissolves and the water boils.
• Add the pumpkin pieces into the pot. Cook over medium heat until the pumpkin becomes tender.
• While stirring continuously, add salt, cinnamon powder, and almond milk. Cook until all the ingredients are well mixed and cooked.
• Once cooked, serve the stew in bowls and enjoy while warm.

4. Rice Flour Pudding with Kolak Sauce

Rice flour pudding with kolak sauce is a healthy and delicious option for your diet menu during Ramadan. Here are the ingredients you will need to make it:

• 100 grams of rice flour
• 200 grams of palm sugar
• 2 pieces of jackfruit, cut into small pieces
• 2 pieces of cooked bananas, sliced
• 500 ml of cashew milk
• 2 pandan leaves
• Cinnamon powder to taste
• Salt to taste

The method of making it is very easy:

• Dissolve the rice flour in boiled water with a little salt.
• Cook until boiling, then pour into a bowl and let it cool.
• Boil the cashew milk in a pot, add a little salt, pandan leaves, jackfruit, and palm sugar. Stir until boiling.
• Add the cooked bananas, cook briefly, then remove.
• Pour the delicious kolak sauce over the cooled rice flour mixture.

Enjoy this rich and healthy rice flour pudding with kolak sauce as a satisfying and nutritious iftar dish.

5. Tips for Making Healthier and Low-Calorie Kolak

Want to enjoy delicious kolak while staying healthy? Try these simple tricks!

Replace coconut milk with low-fat coconut milk or plant-based milk like almond or soy milk for a lighter option. Sweetness can also come from palm sugar, honey, or dates, which are definitely more natural.

Avoid excessive flour additions and choose fiber-rich ingredients like sweet potatoes, bananas, or pumpkin to enhance the nutritional value of your kolak. Remember, even though it’s healthier, enjoy it in moderation to keep calories in check.

This way, you can savor kolak as a tempting iftar dish without worrying about breaking your healthy eating habits during fasting!

6. FAQ: Questions About Healthy Kolak for Diet

1. Can kolak be consumed while on a diet?

Yes, if made with low-fat coconut milk or plant-based milk, and using natural sweeteners like palm sugar.

2. How can I replace coconut milk in kolak to make it healthier?

Coconut milk can be replaced with almond milk, soy milk, or cashew milk to reduce saturated fat content.

3. Is palm sugar healthier than regular sugar for kolak?

Yes, palm sugar has a lower glycemic index, so it does not cause high spikes in blood sugar.

4. What are good ingredients for diet-friendly kolak?

Bananas, sweet potatoes, pumpkin, and kolang-kaling because they are rich in fiber and nutrients that aid digestion.

5. Is kolak healthier than fruit salad?

According to KlikDokter, kolak is healthier because it has a more complete nutritional profile, especially if made with natural ingredients and low sugar.

(kpl/mni)